Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep

Banded Hamstring Floss (No Measure)

2 Minutes / Side

Skills

Deadlift Technique (No Measure)

Led by the class coach.
Then slowly build to your WOD weight.

Function WOD

Metcon (7 Rounds for reps)

“Pachanga”
7 x 2:00 Rounds, Resting 1:00 Between:
200m Run
7 Deadlifts (225/155)
Burpees: MAX REPS in remaining time.
* Your score is total Burpees at the end.

Sport WOD

Metcon (7 Rounds for reps)

“Pachanga”
7 x 2:00 Rounds, Resting 1:00 Between:
200m Run
7 Deadlifts (315/205)
Double Unders: MAX REPS in remaining time.
* Your score is total Double Unders at the end.

Injury Prevention

To be done after class unless there is time.

5 Minute Squat Test (No Measure)

Spend or accumulate 5 minutes in the bottom of your Squat.